Warm Up: 800m Row, a bunch of stuff
Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20
")
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26#)
-50 Steps of
Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35#)
-50 Back
Extensions
-50 Wall Ball Shots (20 /14#)
-50 Burpees
-50 Double Unders
22:40 rx'd
This is like a 4 minute PR from last time. I was pretty happy with it except for I lost some time on the jumping pullups becasue I realized I didnt fully extend my arms after the first 10 reps, so I started over. Lost about 20 seconds from that most likely. Next time my goal will be sub 22.
Jenna's Crossfit Training
Sunday, December 30, 2012
Friday, December 28, 2012
Friday, 12.28.12
Warm Up: 1200m Row, wall walks, air squats, good mornings, broad jumps, banded pull aparts
Strength: Crossfit total
-Back Squat: 205x1, 220x1, 232x1 (PR) This is a +12 pr
-Shoulder Press: 106x1, 107x1 (fail), 107x1 (fail) My PR stayed the same
-Deadlift: 300x1, 310x1 (fail), 305x1 (fail) This is -15 from my PR
232+106+300= 638 (This is -3 from my last total)
UGH. Frustrated. But I really have not been doing much strength training since I had the baby 4 months ago today. 916 did not focus on strength as much and I lost a lot of what I had. So now that I am back at the compound I know I will get my strength back. My total will be much better next time.
Strength: Crossfit total
-Back Squat: 205x1, 220x1, 232x1 (PR) This is a +12 pr
-Shoulder Press: 106x1, 107x1 (fail), 107x1 (fail) My PR stayed the same
-Deadlift: 300x1, 310x1 (fail), 305x1 (fail) This is -15 from my PR
232+106+300= 638 (This is -3 from my last total)
UGH. Frustrated. But I really have not been doing much strength training since I had the baby 4 months ago today. 916 did not focus on strength as much and I lost a lot of what I had. So now that I am back at the compound I know I will get my strength back. My total will be much better next time.
Thursday, 12.27.12
Unexpected rest day. I brought my step brother in and coached him and I never got to do a workout =( Tanner started getting fussy and I ran out of time. So then I continued to eat like crap the rest of the day.
Wednesday, December 26, 2012
Wednesday, 12.26.12
Warm Up: 800m run, lots of other crap.
Conditioning: "Victoria" 5 Rounds for time of:
-10 Thrusters 95/65
-14 Box Jumps 24/20
-12 Sumo Deadlift Hi-pulls 95/65
-12 Burpees
27 Russian Kettlebell Swings 53/35
18:28 rx'd
Started out WAY too fast and did the first round in 2:15. There was no way I was going to keep that pace up. After That I split most of the movements into 2 so that I could catch my breath. I made sure to only rest for about 3-5 breaths so that I was not resting too long, and that seems do be a good stategy.
Afterward I did some snatch practice and worked muscle up swings.
Conditioning: "Victoria" 5 Rounds for time of:
-10 Thrusters 95/65
-14 Box Jumps 24/20
-12 Sumo Deadlift Hi-pulls 95/65
-12 Burpees
27 Russian Kettlebell Swings 53/35
18:28 rx'd
Started out WAY too fast and did the first round in 2:15. There was no way I was going to keep that pace up. After That I split most of the movements into 2 so that I could catch my breath. I made sure to only rest for about 3-5 breaths so that I was not resting too long, and that seems do be a good stategy.
Afterward I did some snatch practice and worked muscle up swings.
Monday, December 24, 2012
Monday, 12.24.12
Conditioning: 5 Rounds For Time
-20 Dumbbell Clean and Presses (two 30lb dumbbells)
-30 Situps
20:?? rx'd
This was a home workout since the box was closed, so I did the best that I could do with what I had. It was a really hard wod, I tried to make it similar to Kalsu, but no on the minute every minute or burpees! (so I guess its really not Kalsu at all.....). Tomorrow I will most likely go running since its Christmas and the box will be closed again.
-20 Dumbbell Clean and Presses (two 30lb dumbbells)
-30 Situps
20:?? rx'd
This was a home workout since the box was closed, so I did the best that I could do with what I had. It was a really hard wod, I tried to make it similar to Kalsu, but no on the minute every minute or burpees! (so I guess its really not Kalsu at all.....). Tomorrow I will most likely go running since its Christmas and the box will be closed again.
Saturday, December 22, 2012
Recent PR's
It's pretty difficult for me to keep up with this blog lately because of my two crazy kids so there are probably going to be several posts like this one in the future. I am not going to try to post what I have done everyday since my last post, but here are some of my PR's on lifts and benchmark workouts.
Deadlift: 270x3 (easy, shoulda gone up), 260x5 (easy, should have gone up)
Thruster: 145x1
Double Unders: 105
Power Clean: 155x1
Bench Press: 125x1
Fran: 4:23
Fight Gone Bad: 373
5k: 23:45 (PR for crossfit, but no where near what I did in highschool!)
I also started using the 62lb kettlebell in my warm ups last week.I am going to attempt to use it in a full wod hopefully next week sometime if we do kettlebells.
Deadlift: 270x3 (easy, shoulda gone up), 260x5 (easy, should have gone up)
Thruster: 145x1
Double Unders: 105
Power Clean: 155x1
Bench Press: 125x1
Fran: 4:23
Fight Gone Bad: 373
5k: 23:45 (PR for crossfit, but no where near what I did in highschool!)
I also started using the 62lb kettlebell in my warm ups last week.I am going to attempt to use it in a full wod hopefully next week sometime if we do kettlebells.
Wednesday, December 12, 2012
Wednesday, 12.12.12
Strength: Clean and Jerk
95x2, 135x1, 145x1, 155x0x2 (fail on the jerk, but PR power clean)
Tire-flipped the number 4 tire once
Stones- 93x1, 116x1x2 (PR)
Conditioning: Annie 50-40-30-20-10 of
-Double Unders
-Sit Ups
6:00 rx'd pr
I almost did it all unbroken but I messed up with 4 double unders to go on the set of 10......WTF?! Double unders are so easy now that I must have gotten cocky. Next time Im going for 5:45.
95x2, 135x1, 145x1, 155x0x2 (fail on the jerk, but PR power clean)
Tire-flipped the number 4 tire once
Stones- 93x1, 116x1x2 (PR)
Conditioning: Annie 50-40-30-20-10 of
-Double Unders
-Sit Ups
6:00 rx'd pr
I almost did it all unbroken but I messed up with 4 double unders to go on the set of 10......WTF?! Double unders are so easy now that I must have gotten cocky. Next time Im going for 5:45.
Tuesday, December 11, 2012
Tuesday 12,11,12
Strength: Find 5RM deadlift
135x5, 185x8, 215x5, 235x5, 260x5
I dont think this is a PR, but it might be. I think I have done 265 before. I should have done that or 270 today but I had a hard workout planned so I stopped.
Conditioning: 2 rounds of:
-1 rope climb
-75 double unders
-1 rope climb
-25 kettlebell swings @ 53lbs
-1 rope climb
-15 deadlifts @ 185
10:30ish rx'd.
lost some time because i had to deal with Tanner. This is a modified version of the crazy workout we have to do at the competition this saturday.
135x5, 185x8, 215x5, 235x5, 260x5
I dont think this is a PR, but it might be. I think I have done 265 before. I should have done that or 270 today but I had a hard workout planned so I stopped.
Conditioning: 2 rounds of:
-1 rope climb
-75 double unders
-1 rope climb
-25 kettlebell swings @ 53lbs
-1 rope climb
-15 deadlifts @ 185
10:30ish rx'd.
lost some time because i had to deal with Tanner. This is a modified version of the crazy workout we have to do at the competition this saturday.
Catch Up
Im not going to try to remember all my workouts for the past month.....but I will post a few benchmarks and PR's I have done since then:
Fran: 21-15-9 Thrusters and pullups @ 65lbs
5:14 rx'd (pullups still sucked, thrusters-easy!)
Kalsu: 100 thrusters @ 95lbs with 5 burpees every minute on the minute
24:54 rx'd (worst workout ever!!!! No joke, I never want to do that again. But I know I will).
Double Unders: 88 unbroken
Rope Climbs: got them down super fast......monkey status, yo!
Hand Stand PU: Still suck at them but down to 3 in a row on one mat
Ring Dips: 3 dips in a row
I did the Dueces Wild parter competition a few weeks ago at Diablo Crossfit and got 30th out of 75 with my partner Darrell. I also went to San Jose to the Level 1 certification and I am now certified to coach!! I have one more team competition this saturday in Concord, the Reindeer Games.
Fran: 21-15-9 Thrusters and pullups @ 65lbs
5:14 rx'd (pullups still sucked, thrusters-easy!)
Kalsu: 100 thrusters @ 95lbs with 5 burpees every minute on the minute
24:54 rx'd (worst workout ever!!!! No joke, I never want to do that again. But I know I will).
Double Unders: 88 unbroken
Rope Climbs: got them down super fast......monkey status, yo!
Hand Stand PU: Still suck at them but down to 3 in a row on one mat
Ring Dips: 3 dips in a row
I did the Dueces Wild parter competition a few weeks ago at Diablo Crossfit and got 30th out of 75 with my partner Darrell. I also went to San Jose to the Level 1 certification and I am now certified to coach!! I have one more team competition this saturday in Concord, the Reindeer Games.
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